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Back Pain in Stride

sciatic nerve pain relief

Stride Right Around Back Pain. Lower Back Pain Stride Therapy.

Stride Right Around Back Pain

Back pain is among the most common issues that adults face.  Routine parts of our daily lives like driving long distances, weight-lifting at a gym, sitting for long periods of time at work, kneeling in the garden, or lifting heavy objects around the house can all create back pain.  Activities like these can put your back under too much weight and pressure, which can cause muscles spasms or strains, slipped discs, ligament sprains, or joint problems.

The pain from these problems can range from barely tolerable to incredibly painful, and can impact your daily life.  To gain back pain relief, you will need to find out what is causing your back pain and talk to your doctor about it, but here are a few suggestions:

  1. A slipped disc or herniated disc often happens when a person is twisting as they are lifting an object, but many people are not sure exactly what caused their injury.  One of the discs situated between the bones of the spine bulges or swells and begins to press on the nerves and the pain it causes may inhibit your ability to do normal activities or tasks such as bending or sitting.  In severe cases, you may desire to avoid movement completely to avoid the intense pain, but there is no need to fear that it will develop into any kind of paralysis.
  2. Both surgical and non-surgical treatment options to obtain back pain relief for your slipped or herniated disc are easy to find.  There are risks and benefits related to either option, so you will want to talk to your doctor before you decide.  Most doctors would recommend that you initially attempt some simple, non-surgical options to decrease the irritation of your nerve.  Maintaining good posture as you walk, lie, or sit, proper bed rest, and regular exercise are examples of natural back pain relief.
  3. The best sleeping position when you have back pain is lying on your side with your knees bent.  Supporting your neck by resting your head on a pillow is recommended, and you can also place a pillow between your knees.  If you have a firm mattress, you can lie flat on your back and place pillows under your knees.  You can also lie on the ground while bending your knees and hips as you rest your feet on a chair to take the weight and pressure off of your back.
  4. Bed rest can weaken your muscles and slow your recovery time if you do it for too long, so you may want to limit it to two days.  Be sure to walk around for a few minutes each hour, even though it might hurt, to maintain muscle strength.  Limit activities that could aggravate your injury such as lifting, bending and prolonged sitting.
  5. You can also ease back pain by sitting in the right position.  Back and leg pain when you’re sitting are uncomfortable for you too. Chairs that have straight backs or support for your lower back are best.  If you will be driving for long periods of time, you can ease the strain on your back by moving the seat up so that you can sit up straight and reach the controls without having to lean forward, and possibly even placing a rolled towel or a small pillow between your lower back and the seat.  When sitting, adjust your seat or get a low stool to put your feet on, in order to position your knees slightly higher than your hips.  If you need to turn, move your entire body instead of twisting your upper body at the waist.
  6. When standing, you must maintain good posture for back pain relief.  Align your ears, shoulders, and hips as you keep your head up and you pull your stomach in.   If you are required to stand for long periods of time at work, you need to have access to a low stool that you can rest one foot at a time on for 5-15 minutes per foot.  Maintaining a good posture is necessary in order to avoid back pain.
  7. Stride Right Around Back Pain. A sedentary lifestyle has a debilitating influence on people’s health as they age. Therefore exercise is imperative.
    Enjoy All the Great Benefits of Walking

    • Improves cardiovascular endurance
    • Tones muscles of the lower body
    • Burns calories: about 80 if walking 2 miles per hour, and about 107 if walking 4.5 miles per hour
    • Reduces risk of heart disease
  8. The first item of business when beginning your walking program is to select the right pair of shoes. Too many people choose fashion over function when purchasing running shoes, not realizing that poor-fitting shoes can do more than hurt their stride; they can also lead to pain throughout the body.
  9. Walking just 12 minutes every other day can offer significant health benefits. But to increase your longevity, try to eventually work up to 30 minutes, five days per week.
  10. Walking on a cushioned or rubberized track is ideal because the cushioning of this type of track absorbs most of the impact of your walking. The grass is another good surface, but watch out for hidden dips or holes in the ground. Walking on a surface with no give, such as concrete or a mall floor, is not your best choice because this type of surface will not absorb much of the impact your body will experience. If you do choose to walk on such a surface, be extra careful to select highly cushioned shoes.

If you are suffering from back spasms that are painful, you can place a heating pad or an ice pack on the area in 20 – 30-minute intervals.  A massage can also provide back pain relief.  Drugs that relax the muscles, or ones that are anti-inflammatory, can be taken to relieve the discomfort and pain until healing occurs.  Understand that some non-steroidal anti-inflammatory drugs (NSAIDs) like naproxen sodium can increase your chances of having a stroke or a heart attack.  Be sure to talk to your doctor before taking any medications to ensure that the benefits are greater than the risks.

If the non-surgical remedies are unsuccessful in easing your pain, or if it has gotten worse or become unbearable, your doctor may determine that surgery is your best bet.  Many different types of back surgeries exist.  Some are minimally invasive and some, like spinal fusion, are complex procedures.  The type of surgery you need will be determined by the particulars of your injury.

Once your surgery is complete, your doctor will determine the appropriate rehabilitation program for your recovery, but the following items should be a part of it:

  • Strengthening exercises for your abs and lower back
  • Cardiovascular exercises to retain your conditioning as you recover
  • Exercises that teach proper posture
  • Stretching your legs and spine to improve your flexibility

It is best to avoid protracted bed rest because it can cause a deterioration of your general physical health.  Leaving bed periodically and moving around cautiously is advised, but always make sure you follow your doctor’s advice about which activities to engage in.

About back and leg pain in pregnancy  we will talk in some other article.

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